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Thread: Sunnyday's Training Journal
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02-28-2015, 07:55 PM #4201
She will never forget the team trips that's what I miss about football is the team. Tell her to cherish these moments they don't last long
Sent from my iPhone using TapatalkDON'T BE AVERAGE!!!
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02-28-2015, 08:01 PM #4202
That's EXACTLY what I told her last night after I picked her up from the bus and we were driving home!
2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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03-02-2015, 04:17 PM #4203
Monday...legs!
Being my first training day as MOTM I figured I'd better bring it this week and not puss out. LOL.
Backing up to yesterday, we had yet another 2 inches of snow that turned into a nasty ice storm from around noon through nearly midnight last night. Around dinner I got the call that schools would be delayed. (gulp) I looked outside before going to bed and everything was glazed with a THICK coating of ice and I wondered whether I'd be able to get to the gym at all. Got the call at 5 am that schools were closed. My husband decided to stay home and I opted to sleep in a bit and hope the temp would warm up a bit more to melt the walkway enough that I could carve out a path to my car. The main roads looked clear but our front yard was still a sheet of ice from porch to curb. My husband asked me whether I was really going to go to the gym. I'm like, pfft, no way is this ice gonna stop me with built-in babysitting in place (translation unlimited gym time as a mom is rare)! I literaly skated to the car using a ski pole as an ice pick and then the car and I skated down the driveway because the sun hadn't come around to that side of the house to melt anything yet (even with salt and sand everywhere). All the side streets were fine once I got to the bottom of the driveway. Whew!
GYM TIME!!
Gym was packed like Black Friday at the mall but I could have cared less
Nick Tumminello's lower body warmup and some chiro-prescribed moves
Donkey calves:
warms with 1, 2, and 3 pps
8 x 4 pps x 8, with 20 partials tacked onto the 8th set
each set ss with 30 reps dorsiflexion
DB lying leg curl:
2 warms
3 x 45 x 10
1 x 45 x 15 (rest paused 10,3,2) SUPER PUMP!
Box squats:
bar x 10
65 x 10
95 x 10
115 x 10
135 x 12 felt nice to get above 125 again, been a while
125 x 15 without stopping
115 x 20 without stopping WOO HOO!! Legs shaking like MAD!
a few onlookers stopped to tell me how impressed they were with that last set
bonus was it didn't hurt the low back, almost always an issue trying to tax the legs without sending the back into spasm
Leg press: (with legs still shaking from squats)
1 pps x 10
2 pps x 10
3 pps x 10
4 pps x 10
5 pps x 10
6 pps x 10 MATCHED MY PR FROM 3 YEARS AGO, HOLLA!!
5 pps x 10
Pistol squats:
3 x BW x 8 each leg, tap bosu at bottom & using 2 benches for balance only
Leg extension:
6 x 90 x 10
Nordics:
2 x BW x 12
DB SLDLs:
2 x 50s x 8
Staggered back to car feeling like I accomplished something besides laundry and swim taxi driver.2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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03-02-2015, 04:32 PM #4204
We should get another 2" of snow tonight and more Wed into Thurs...they never delay or cancel my daughters school, but other districts do
Congrats on MOTM!Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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03-02-2015, 07:10 PM #4205
Thanks!
Cancelling I can deal with. But I wouldn't mind it if we never had a delay. Those completely mess up my schedule. We're expecting another round of 1" snow that changes to freezing rain just in time for tomorrow's commute. Not like I have any control over it so I may as well make the best of it. Tomorrow I had planned chest/shoulders and some cardio. Stay tuned.2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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03-02-2015, 08:36 PM #4206
I should have done chest tomorrow as planned, but I decided to switch it this week...boy, was that a mistake
I can't stand ice..especially while driving...too many idiots who think 4wd applies to ice and end up slamming into others and/or walls.
I have 4WD, but I'm also not an ammature with winter driving
Actually, I enjoy driving on tracks ...especially pursuit training ...and I might be rather good at that..according to the instructors
http://youtu.be/hvWWby9Xh9sTraining / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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03-02-2015, 08:37 PM #4207
Sorry, didn't mean to hijack your thread Sunny.
Do you follow a regimen off line, or are the workouts customized to you?Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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03-02-2015, 08:44 PM #4208
No offense taken. I actually like it when things get derailed once in a while.
I soooo WISH my workouts were customized for me! No coach means I'm winging it myself. So I design them based on physical limitations, equipment limitations, and time. I was even thinking today I wanted to change things up by adding in some Bulgarians or walking lunges, or both. Still not confident that the hip could handle Bulgarians. Same thing with walking lunges, I used to do those with 40s. But the last time I did either of those I was drugged pretty well with pain killers and muscle relaxers. I weaned myself off all those in July and haven't touched them since.Last edited by Sunnyday; 03-02-2015 at 08:45 PM.
2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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03-03-2015, 02:01 PM #4209
Tuesday...chest and shoulders
Left lower half was "jumpy" today, as my chiro would put it, from the minute I got out of bed. Lubed up with Cryoderm as if it was body lotion, LOL. Did everything I could to train around it. Elbows still hurt but I decided to just keep traiing through it.
Nick Tumminello's upper body warmup
Over and back presses:
2 warms
40 x 12
45 x 12
50 x 12
Incline bb:
bar x 12
65 x 12
85 x 12
95 x 12
105 x 12 - possibly a PR for reps
Incline DB flyes:
3 x 40s x 12
Flat DB press:
40s x 12
50s x 8
elbows and (more importantly) hip were not tolerating launching the DBs at all, so I decided to try something different
Seated machine chest press:
30 x 12
50 x 12
70 x 12 - wasn't even a challenge. sigh.
low back and hip couldn't take sitting at this machine, not doing that again.
Cable flyes were out. Started first set and stopped, low back wanted no part of it.
Machine pec flyes ss reverse flyes:
(another one I will NOT do again. even at most upright setting seat leans back, low back just said NO!) attempted sets of 20 while grinding my teeth but never again
30 x 20 ss 30 x 20
40 x 20 ss 40 x 20
50 x 20 ss 50 x 20
gonna stick to what I know works without upsettting the back/hip
Reverse DB flyes, leaning on incline bench:
6 x 20s x 8
Leaning DB lateral raise:
6 x 20 x 12
Six ways:
3 x 8s x 8, added 20 partials to 3rd set
Finished with 20 min on the ellpitical.
Left side was NOT happy about it though. Used my arms more than my legs to keep back and hip/leg from spazzing out.
Went home and iced low back and left hip per the chiro.
Started sleeting here. After school and evening activities cancelled everywhere, due to the impending ice storm. Supposed to be all rain and in the 40s tomorrow (can you say SLUSH?!) then overnight on Wed the temp will drop and it's supposed to change back to snow, accumulations of 3-6". Whatever.
At least I got to the gym and got SOMETHING done.2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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03-03-2015, 02:08 PM #4210
I have back later today...im going to try and leave work early to beat the snow and freezing temps (ice) following it
Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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03-03-2015, 02:10 PM #4211
I figured out your way you would just get snow and not a lot of ice storms. Sorry you get those too. They suck.
2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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03-03-2015, 04:24 PM #4212
mid 60's here tomorrow. I can't wait!!
DON'T BE AVERAGE!!!
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03-03-2015, 04:35 PM #42132016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
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03-03-2015, 06:47 PM #4214Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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03-03-2015, 06:49 PM #4215Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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